Sushi, a traditional Japanese dish made up of cooked vinegared rice or ‘shan’ and other ingredients is largely considered to have huge health benefits for the consumer.
Although there is a wide variety of sushi available and nutritional values inevitably vary, in terms of fast food, there are very few healthier alternatives.
Sushi’s main component of raw fish is an excellent source of high quality, low calorie protein. Low in cholesterol and saturated fats, there are considerable benefits for the heart and its high Omega 3 content means that eating sushi can lead to lowered cholesterol and blood pressure and help to improve irregular heart rhythm. This is particularly true of salmon but mackerel, trout , herring and tuna are also great sources of this essential fatty acid.
Sushi is generally rolled in edible seaweed or ‘Nori’ which contains an enormous amount of essential vitamins and minerals such as;
• Iodine – Essential for hormone function
• Magnesium – Essential for maintaining proper nerve impulses, regulating body temperature, detoxification, energy production and formation of healthy bones and teeth
• Calcium – Helps to lower blood pressure, reduces the risks of heart attacks, colon cancer and the symptoms of pre-menstrual syndrome in women and maintain healthy bones and teeth
• Iron – Essential for the production of haemoglobin, improving muscle and brain function, reducing the chances of anaemia and fatigue, and improving the metabolism, immune system and concentration.
• Antioxidant Phytonutrients for disease prevention
• Folic acid – Essential for cell maintenance and repair, synthesis of DNA, amino acid metabolism and formation of red and white blood cells
However, there are also certain risks involved when eating and preparing sushi. Because the fish you are using is raw, it is imperative that you ensure that the fish has been frozen before you use it and if eating out, always check with the restaurant.
Freezing the fish will ensure that any bacteria is killed and will help to prevent food poisoning. It is also recommended that pregnant women or those trying to conceive avoid eating sushi.
It is also the case that larger, predatory fish such as tuna and shark can contain high mercury levels and so it is advised that you keep this in mind in terms of how much you eat. Nevertheless it is widely agreed that their many health benefits outweigh the negatives.
If you are trying to lose weight then you should also pay attention to what you are eating your sushi with; cream cheese and mayonnaise for example can add a lot of calories whereas wasabi or soy sauce have a comparatively low calorific content.
However, if you suffer from high blood pressure it is recommended that you limit the use of soy sauce as it has quite a large sodium content and is liable to offset the benefits obtained from the sushi itself.
Overall, despite any possible risks, sushi is remarkably healthy, low fat, and a great source of the many of the nutrients you need for a balanced diet.
